Anthony O [29a-1,79m-73 kgs] CrossFit

Workout of the Day : 18/06/2014

A.
Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean
Build over the course of the ten sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then…
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s score.

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%
Click the link on “Speed Deadlift” for a good example of how these should be done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

D.
Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 4 minutes

Score
A.
3*(1+1+1)*60kgs / 3*(1+1+1)*65kgs / 3*(1+1+1)*67.5kgs / 3*(1+1+1)*70kgs
B. based on 1RM 120kgs
*Set 1 – 50kgs x 1 rep
*Set 2 – 60kgs x 1 rep
*Set 3 – 72.5kgs x 1 rep
*Set 4 – 85kgs x 1 rep
*Set 5 – 95kgs x 1 rep
Every 2 minutes…
*Set 6 – 102.5kgs x 1 rep
*Set 7 – 107.5kgs x 1 rep
*Set 8 – 115kgs x 1 rep
10 reps@95kgs (+4reps)
C. EMOM 12min with 90kgs
D. scale thrusters 50kgs / kb 24kgs
set 1 : 4min14 / set 2 : 4min54 / set 3 : 5min / set 4 : 5min54
lost time on DU on set 3/4, C2B hard on set 3/4

Workout of the Day : 20/06/2014

A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Build to today’s heaviest set.

C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand – you MUST use as much or more than was used last week)
Rest 90 seconds
Strict Handstand Push-Up x Max Reps
(if you cannot perform at least 6 reps, substitute an L-seated DB press for 8 reps – heavy)
Rest 90 seconds

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed

OPTIONAL CONDITIONING SESSION
Complete as many rounds and reps as possible in 24 minutes of:
40-Meter Sled Push (heavy)
10 Burpees
40-Meter Farmer’s Walk (heavy)
10 Burpees

Score:
A. based on 1RM 90kgs
*Set 1 – 3 reps @ 55kgs
*Set 2 – 3 reps @ 62.5kgs
*Set 3 – 2 reps @ 72.5kgs
*Set 4 – 2 reps @ 80kgs
*Set 5 – 1 rep @ 85kgs
B. 2*(1+1+1)*60kgs / (1+1+1)*62.5kgs / (1+1+1)*65kgs / (1+1+1)*67.5kgs / (1+1+1)*70kgs hard today bad night
C. Bulgarian Split Squat +2*24kgs : 8 each leg each set
Strict HSPU 20kgs deficit plate : 12-10-9
D. done GHR : 6-6-6, pushup : 20-20-17 (hard after all strict HSPU)
E. optional conditioning work : not time

Workout of the Day : 21/06/2014

A. Metcon de la box en groupe dehors au soleil
AMRAP 14min
200m run
9 burpees
20 KB Swings 24kgs
20 Air Squat

5 min rest puis premiere artie CrossFit Invictus workout of the day

B.
Gymnastics Skills Challenge
Against a running clock, complete the following gymnastics skills:
0:00 to 3:00
Establish a 2-RM Weighted Chest-to-Bar Pull-Up
3:00 to 6:00
Establish a Max Effort L-Sit
(as many attempts as you’d like, but only score your best attempt)
6:00 to 9:00
Establish a Max Effort Handstand Walk
(as many attempts as you’d like, but only score your longest walk)

Score
A. 4 rounds + 200m + 20 k swings + 12 air squat
B. C2B pullups : 2+20kgs lest PR (1+fail with 22.5kgs)
L-Sit : 54s
Handstandwalk : 9-10m (= PR but form was better)

Citation :

Strict HSPU 20kgs deficit plate : 12-10-9

  je me croyais fort mais là tu défonces tout!

Citation :

2-RM Weighted Chest-to-Bar Pull-Up

tu kippes?


en strict je crois que j'arrive même pas monter jusqu'au pec.

Citation :

9-10m

c'est ton meilleur essai ou le total?

Teba a écrit:

Citation :

Strict HSPU 20kgs deficit plate : 12-10-9

  je me croyais fort mais là tu défonces tout!

Citation :

2-RM Weighted Chest-to-Bar Pull-Up

tu kippes?


en strict je crois que j'arrive même pas monter jusqu'au pec.

Citation :

9-10m

c'est ton meilleur essai ou le total?

Hello

1) c'est un exercice sur lequel je suis à l'aise, un peu moins en ce moment parce que je cherche à prendre du poids pr arriver à poids / taille
J'ai tjrs un abmat sous la tete pr pas me cogner donc je dirai que je gagne un peu aussi non ?

2) oui oui bien sûr que je kippe   

3) mon meilleur score environ 9-10m, mais on me conseille de gainer pour avancer PLUS LOIN là j'ai un peu une allure de scorpion, mais j'arrive (parfois) à faire un 1/3 hspu pour retrouver l'équilibre mais ca me fatigue les epaules pr la suite ...

Citation :

J'ai tjrs un abmat sous la tete pr pas me cogner donc je dirai que je gagne un peu aussi non ?

Oui c'est vrai. Et ça dépend aussi la largeur des 20kg plate^^

ah c'est des bumpers crossgym elles sont épaisses

Workout of the Day 23/06/2014

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups

Score:
A. all set @ 82.5kgs (87.5kgs was too ambitious)
B. 5 sets with 42.5kgs (75%), 3 sets with 45kgs (80%), no fails felt solid on this
C. 5*4*105kgs (88%), rep4 was hard on all sets, not ass to grass back squat but under //
D. 2min box stepup with 50kgs : 20
4 min strict pullups : 37

Citation :

Box Step-Overs with Barbell

le truc ultra casse gueule   

Surtout que chaque fois que je fais du box stp up j'ai mal au bas du dos la prochaine je ferai des lunges ou autres chose cet éxo est pas pour moi ...

le step down en étant lesté doit pas être bon pour la colonne c'est clair


T'as raison faut substituer selon ce que tu peux faire

Workout of the Day : 24/06/2014

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

D.
Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
15/10 Muscle-Ups
Run 800 Meters

Score :
A. done,6 t2b, freehandstand was harder than handstand walk max was 5s, DU was horrible on 3rd set I lost my concentration
B. 50kgs, 60kgs, 60kgs, 62.5kgs, 65kgs, 65kgs, 67.5kgs, 70kgs
C. 10*42kgs, last rep was hard but only 2min rest between B & C
D. scale 400m run / 7 MU / 400m
Time : 8min10 (MU 4/2/1) & 7min59 (MU 3/2/1)

quand ils mettent des MU c est bar ou ring?

Ring si c'est pas précisé Bar MU

Workout of the Day : 25/06/2014

A.
Every 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week

D.
Four sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs)
20 Chest-to-Bar Pull-Ups
Rest 4 minutes

Score :
A. 3 pos Clean : 40kgs / 60kgs / 65kgs / 67.5kgs / 70kgs / 72.5kgs / 75 kgs PR / 77.5kgs PR
B. back Squat
Every minutes
*Set 1 – 50kgs x 1 rep
*Set 2 – 60kgs x 1 rep
*Set 3 – 75kgs x 1 rep
*Set 4 – 85kgs x 1 rep
*Set 5 – 95kgs x 1 rep
Every 2 minutes…
*Set 6 – 102.5kgs x 1 rep
*Set 7 – 107.5kgs x 1 rep
*Set 8 – 115 x 1 rep
C. Speed Deahlift 4 reps * 65 % EMOM 12min : 3*4*60kgs / 9*4*90kgs
D. scale Front Squat 65kgs and did only 2 set, had a meeting soonless than usual
set 1 : 3min59 DU 50/50 - FS unbroken - C2B 8-5-3-3-1
set 2 : 4min10 DU ~30 /~30 /~20 / 10 / 10 - FS unbroken - C2B 5-5-5-5
Cut C2B 5 by 5 is actually a good strategy for me

Workout of the Day : 27/06/2014

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90

B.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed

Build to today’s heaviest set.

C.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

OPTIONAL CONDITIONING SESSION
Complete as many rounds and reps as possible in 25 minutes of:
Run 1200 Meters
400 Meter Farmer’s Walk
(you choose the load for the farmer’s walk)

Score :
A. Front Squat based on 90kgs : 2*60kgs / 2*67.5kgs / 2*77.5kgs / 2*2*82.5kgs. easy time to find a new 1RM I think ...
B. 30 kgs / 40 kgs / 45 kgs / 47.5kgs / 50kgs
C. 1st time I did OH Walking lunge with barbel so I take 40 kgs, was hard but I can try 45-50kgs next time. Very good exercice !
D. done 8 reps GHR, and plank hold with 20kgs KB

Séance en box en équipe de 2 aujourd'hui

Workout of the day : 28/06/2014

Warm up : AGILE 8 + mobility épaules, hanche
400m run with KB 16 kgs (at 150m & 300m 10 kb swings + 10 squat)
3 rounds
7 wall ball
7 box stepup
3 worms

Metcon with partner :

4 rounds:

12 burpees
12 thrusters
12 burpees
12 power clean
12 burpees
12 shoulder 2 overhead
12 burpees
12 front squats
12 burpees
12 overhead squats / back squats

Partners MUST switch every 6 reps.
RX' weight : 52.5 / 35 kgs

Time : 31min30 Rx' (52.5kgs)

Quel metcon délicieux   

Ommmmg le wod de fou !

Vous vous êtes écroulé ensuite ? :p

Le pire c'était de s'arrêter toutes les 6 reps, une sorte rest 1:1, délicieux c'est le mot

Hier :

Workout of the Day : 30/06/2014

A.
Five sets of:
Full + Quarter Front Squat (https://www.youtube.com/watch?v=WpxxIN_YeLA) x 2 reps
Rest 2 minutes

Build over the course of the five sets.

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday

D.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with KBs (24/16 kg KBs in each hand)
15 GHD Sit-Ups

OPTIONAL Additional Conditioning Session
For 30 minutes:
Run 400 Meters @ 75% of your best 400
Run 400 Meters @ 50% of your best 400

Scores :
A. 60 kgs / 70kgs / 75kgs / 77.5kgs / 80kgs
B. 45kgs / 47.5kgs / 50kgs / 50kgs / 52.5kgs
C. 5*4 à 107.5kgs
D. done with 2*24kgs KBs
E. skip, no time had to go back job

Aujourd'hui

Workout of the Day : 01/07/2014

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.

This is the last week of the volume pressing. Hang in there.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 Handstand Push-Ups
Run 400 Meters

Scores :
A. done
B. 65kgs / 65kgs / 67.5kgs / 67.5kgs / 67.5kgs / 67.5kgs / 70kgs / 70kgs
C.
* Set 1 – 5 reps @ 30 kgs
* Set 2 – 5 reps @ 36kgs
* Set 3 – 5 reps @ 42.5kgs
* Sets 4-9 – 3 reps @ 50kgs (6*3*85%)
* Set 10 – 10 reps @ 40kgs (65%)
D. round 1 : 5min16 (row 1.44min/500m - strict HSPU 15/10)
   round 2 : 5min24 (row 1.47/500m) - strict HSPU 12/8/5)
   round 3 : 6min32 (row 1.58/500m) - strict HSPU 10/8/7)
Lost the mental battle in 3rd rowing HSPU hard on 3rd set too.

Workout of the Day : 02/07/2014

A.
Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean

Build over the course of the 8 sets.

Drop the barbell after the hang clean! It’s important that you consider WHY you are doing certain drills. If you see a barbell complex as part of our weightlifting skill session (not for time), then make sure you are putting yourself in perfect positions. Drop the barbell, set yourself properly, then lift. If you see a complex in a timed workout, then by all means practice your touch and go reps.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%

D.
Four sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30/20 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes

Score:
A. 60kgs / 65 kgs / 70 kgs / 72.5 kgs / 75kgs / 77.5kgs / 77.5 kgs / 80kgs PR
B. EMOM Back squat : 50 kgs / 60kgs / 72.5 kgs / 85 kgs / 95kgs
E2M Back Squat : 102.5kgs / 107.5kgs / 115kgs
Max rep @85% 102.5kgs : 9 reps PR
C. Deathlift EMOM 12min 3*105kgs
D. did 3 sets, miss time. scale 24kgs kb swings
1st round : 9min09
2nd round : 9min20
3rd round : 9min48
C2B was the part where I lost time, same pace at rowing, WB and KB swings

Le wod de 40min là ils abusent^^

t'as une ball de 30lbs?

Hoho les séances construites, t'as un objectif précis de performances pour atteindre les French throwdown ?

Teba a écrit:

Le wod de 40min là ils abusent^^

t'as une ball de 30lbs?

J'ai pris une de 10kgs c'est le plus lourd à la box.
oui 40min ils abusent ^^ mais c'est rare et un peu de cardio en ce moment ça fait du bien vu que le cycle est plus axé force ...

Il y a la natation le jeudi mais je n'ai ai fait qu'une seul fois pour le moment, faut que je me motive à le faire tous els jeudi


[quote="Thomatopizza]Hoho les séances construites, t'as un objectif précis de performances pour atteindre les French throwdown ?[/quote]

arf j'ai aps d'objectifs fixes si ce n'est progresser progresser et progresser, après si un jour je suis deviens fort  ...   ça serait un beau pallier de franchis.

Mais ya du taf   

hello

Workout of The day : 04/04/2014

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.
Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 185/125 lbs…and move up from there if you’re handling it well.

D.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed

Score :
A. 3*63kgs (70%) / 2*72.5kgs (80%) / 2*81kgs (90%) / 1*85kgs (95%) / 1*92.5kgs (+2.5kgs PR) / 1*100kgs PR ( +10kgs PR) Easy I can hit 107.5kgs fir sure but I added 1 set so for next time XD
B. Complex with : 60 kgs / 62.5kgs / 65kgs / 67.5kgs / 67.5 kgs / 67.5kgs / 67.5kgs. The jerk felt heavy on each set, so i kept this wweight to play with it.
C. 5 sets with 60kgs, hard but ok
D. done (dips 20/20/18) snatch romanian deathlift with 50kgs only to work the technique

Impressions

Petit training avec Andreas Sjostrand aujourd'hui ... pour ceux qui ne connaisent pas, ancien coach CrossFit Valens, membre de la team Crossfit Nordic qui a fait 5eme au crossFit Games 2013 en équipe, un honneur de s'entrainer avec lui ^^

A. Enfin cette barre à 100kgs elle remonte facile en plus donc 105/107.5kgs facile le coach Andreas et mon collègue m'ont dit. Mais comme j'avais déjà ajouté une série pour tester, j'ai arrêté là ... le prochain cycle permettra de bien monter ^^
B. complex difficile et très taxant j'ai préféré resté à 67.5kgs car le jerk était difficile sur chaque série, les jambes étant bien pré fatiguées avant ...
C. duuuurr mais ca passe ^^
D. j'ai aps monté en poids pr bien faire le mouvement, surpris sur els dips ca faisait longtemps j'ai bien cramé des pecs ^^

Séance du samedi en box.
Nos coachs sont en vacances et sont remplacés par deux suèdois Arni et Linda, Arni 2 participations au CF Games en Team, un monstre de physique ^^

Workout of the Day : 05/07/2014

A. Warmup : mobility

B. Partners Metcon

Partners switch excersises but always run together.

200m run
6 rounds together:
8 Front squats 35/50kg
10 Burpees
12 Box jumps 50/60cm
400m run
6 rounds together:
8 Push press 35/50kg
10 Pull ups
12 Box jump overs 50/60cm
200m run

Time : 19min55 Rx'

C. Buy Out
5 rounds for quality
20 sec hollow rock hold
20 sec plank hold
20sec rest

D. Gym
3 rounds not for time
5 Rings Muscle up
20m Hanstand Walk

Joli le Fsquat!


Y a des walking lunges lestées dans la programmation? j'en ai fait dernièrement et je trouve très intéressant pour travailler les fessiers/ischios, plus que le squat et lunges classiques.